🔧 健身運動工具

🏃 12分鐘跑VO2maxVo2max 12min 依據 Cooper 12 分鐘跑測試，由跑動距離推算最大攝氧量 VO₂max，評估心肺耐力Vo2max 12min - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 🏋️ 1RM 最大重量估算1RM (One-Rep Max) Estimator 輸入已完成重量與重複次數，使用多種經典公式估算一次最大重複重量 1RM，適用於力量訓練計劃制定。Estimate one-rep max from weight and reps. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise t... 💪 BMI 計算器BMICalculator 輸入身高與體重，計算身體質量指數（BMI），並依據中國成人標準給出體評等級與健康體重範圍。BMICalculator - calculate online, free and accurate. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & ... 💪 體脂率估算（海軍公式）Estimate 基於美國海軍體脂公式，通過腰圍、頸圍、身高（女性含臀圍）估算體脂率，無需儀器、適合日常自測。Estimate - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 📏 體脂率計算（Navy 公式）Body Fat Calculator (Navy Method) 使用美國海軍 circumference 公式，根據頸圍、腰圍、臀圍估算體脂率。Estimate body fat percentage by the US Navy formula. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & ... 💪 體脂率（皮褶厚度法）Calculator Calc 13 基於 Jackson-Pollock 三點皮褶法，結合性別與年齡估算身體密度，再用 Siri 公式換算體脂率。Calculator Calc 13 - calculate online, free and accurate. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness... 💪 體脂電阻估算（BIA）Body Fat Resistance Estimate ( BIA ) 基於生物電阻抗分析法（BIA），通過阻抗指數估算總體水與去脂體重，進而換算體脂率。Body Fat Resistance Estimate ( BIA ) - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness ... 💪 關節角度力學Angle Motion 輸入關節角度、外部力臂與負荷，估算關節淨力矩與肌肉發力需求（生物力學簡化模型）。Angle Motion - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 💪 減脂能量缺口計算Fat-Loss Energy Deficit Calculator 基於 1kg 脂肪 ≈ 7700 kcal 的能量守恆原理，計算達成減脂目標所需的每日熱量缺口及飲食/運動分配方案。Compute daily energy deficit for fat loss (about 7700 kcal per kg of fat). Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Pa... ❤️ 啞鈴/槓鈴配重組合生成器Generator 啞鈴/槓鈴配重組合生成器。輸入目標重量與可用槓鈴片規格，在前端生成可拼出該重量的配重組合方案，方便訓練配重快速設置，數據本地生成。Generator - generate results online, free and instant. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness ... 💪 圓肩（胸小肌緊張）檢測Detector 15 圓肩（胸小肌緊張）在線檢測工具，基於 3 項測試評估體態問題嚴重程度並給拉伸建議，適合健身自查，純前端運行。Detector 15 - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 🔥 基礎代謝率 BMRBMR (Basal Metabolic Rate) Calculator 基礎代謝率 BMR 計算器。輸入身高、體重、年齡與性別，按 Mifflin-St Jeor 等公式估算每日基礎代謝熱量，用於熱量管理、減脂增肌的能量基準設定。Estimate basal metabolic rate (Mifflin-St Jeor). Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exer... 💪 基礎代謝率（BMR）Calculator Calc Metabolism 採用 Mifflin-St Jeor 與 Harris-Benedict 兩種公式估算基礎代謝率，幫助你瞭解靜息狀態下的最低能量消耗。Calculator Calc Metabolism - calculate online, free and accurate. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the... 🥗 增肌每日蛋白質/碳水/脂肪配比Carbon Ratio 增肌營養配比計算器。輸入體重與目標，測算每日蛋白質、碳水與脂肪的推薦攝入量與供能比，用於增肌期的飲食結構與熱量分配規劃。Carbon Ratio - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 🍗 增肌營養配比Macro Ratio 輸入體重與增肌目標，計算每日蛋白質、碳水與脂肪的克數及熱量佔比，適用於健身飲食配比規劃。Macro Ratio - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. ⏱️ 循環訓練計時器Circuit Timer HIIT / 循環訓練計時，自定義訓練、休息時長與輪數，組間自動切換提醒Circuit Timer - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 💪 拉伸時間建議Time Stretch 根據目標肌肉羣與當前柔韌性等級，推薦靜態拉伸保持時間、組數、每週頻率及動態/PNF 拉伸方案。Time Stretch - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 💪 最大心率計算器Calculator Calc Heart Rate 輸入年齡，使用 Fox、Tanaka、Gellish、Arena 等多種公式估算最大心率，並給出基於平均值的訓練區間。Calculator Calc Heart Rate - calculate online, free and accurate. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the... 💪 最大攝氧量估算（VO2max）VO2max Estimator (Cooper Test) 基於 Cooper 12 分鐘跑測試，通過跑步距離估算最大攝氧量（VO2max），評定有氧耐力水平。Estimate maximal oxygen uptake (VO2max) from the Cooper 12-minute run. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part o... 💪 有氧心率區間計算Calc Heart Rate 有氧心率區間計算器。採用 Karvonen 儲備心率法，結合年齡與靜息心率劃分 5 個有氧訓練區間，幫助精準控制運動強度，提升燃脂與耐力訓練效率。Calc Heart Rate - calculate online, free and accurate. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness ... 💪 核心（穩定性）評估Assessor 18 核心穩定性評估工具。按 4 項測試（平板支撐、死蟲等）綜合評分，評估核心肌羣穩定性與力量短板，輸出等級與訓練建議，用於健身動作質量改進。Assessor 18 - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 💪 每日卡路里需求（TDEE）Calc 基於 Mifflin-St Jeor 公式計算基礎代謝率（BMR），結合活動係數得出每日總能量消耗（TDEE）。Estimate daily calorie needs (TDEE) and macros (protein, fat, carbs) from sex, age, height, weight and activity for maintenance or loss—free, browser-only. 🥩 每日蛋白質需求量Daily Protein Requirement Calculator 輸入體重、日常活動水平（久坐至高強度）與訓練目標（增肌、減脂或維持），依據生理常數與經驗係數估算每日蛋白質推薦攝入範圍（克），幫助健身人羣安排膳食蛋白補充。Estimate daily protein intake by weight and goal. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exe... 💪 泡沫軸放鬆時間與壓痛評分Rater Time 輸入目標肌羣、壓痛等級（VAS 0–10）與單次放鬆時長，按筋膜放鬆原則給出力度、停留、組數與頻率建議Rater Time - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. ❤️ 深蹲/卧推/硬拉1RM（一次最大重複）估算Estimate 1 1RM（一次最大重複）在線估算器，輸入某重量下的完成次數用 Epley/Brzycki 公式反推深蹲卧推硬拉最大力量，輔助訓練規劃，純前端。Estimate 1 - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 💪 漸進超負荷計劃Load 根據當前訓練數據生成每週遞增方案，每 4 周安排減載周（deload），科學推進力量增長。Load - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 📏 皮褶體脂率Bodyfat Caliper 用皮褶卡尺測量皮下脂肪厚度，依據 Jackson-Pollock 公式估算體脂率Bodyfat Caliper - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 🏋️ 私教課程週期計劃表Cycle 5 創建私教課程，編排每週訓練時間表，打卡記錄完成情況，統計完成率與月曆視圖。Cycle 5 - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 💪 肌肉對稱度測量Ratio 19 輸入左右側上臂、大腿、小腿圍度，計算各部位對稱性差異與綜合評分，評估肌肉發展均衡度。Ratio 19 - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 📊 訓練容量曲線Training Capacity Curve 記錄每個動作的重量×組數×次數，累計訓練容量並繪製進度曲線，追蹤力量增長Training Capacity Curve - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise ... 💪 訓練容量計算Training Capacity Calculate 計算訓練總容量（重量×組數×次數），用 Epley 公式估算 1RM，並根據次數判定強度區間與訓練目標。Training Capacity Calculate - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exerc... 💪 評估（質量/優化/改進）機制Evaluate - ( Quality / Optimization / Improvement ) Mechanism 健身評估質量優化機制工具。從 5 個維度（每項 1–5 分）量化評估訓練計劃質量，彙總得分並給出優化建議，用於健身方案標準化與持續改進。Evaluate - ( Quality / Optimization / Improvement ) Mechanism - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no inst... ❤️ 跑步配速（分鐘/公里）轉換器Convert 在配速（分:秒/公里）與速度（公里/時）之間換算，輸入目標配速得完賽時間預估，適合跑步訓練與賽事配速規劃。Convert - convert values online, free and instant. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Ex... 💪 運動卡路里消耗Estimate 2 基於 MET（代謝當量）值，結合體重與運動時長估算卡路里消耗，支持 20+ 種常見運動。Estimate 2 - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 💧 飲水提醒定時器Reminder 設定每日飲水目標並定時提醒補水，記錄每次飲水量，數據本地保存，幫助養成規律飲水習慣。Reminder - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools.